Name: Playbook - Dana Linn Bailey - LEGS | Thursday | 4/18
Uploaded: 2024-04-21T23:00:53.151Z
Duration: 60 min
Description: LEGS | Thursday | 4/18

kathryn beaulieu

What a great session, love finishing with 5min lunges…155 total walking lunges.

Melissa

Kerri Richards

Danielle

It’s been a while I have had  a kick ass leg workout!!😅😅🤪🤪

Priscilla

Michelle Green

Made some modifications but it was great!

Angela Chapparosa

Simple and so effectively kicking my ass 🔥

Jasmine M

Sandra

Elizabeth

Celina

Dallas

Sadie

Brittany

Deanna

Eliana

Kimberlee

Sharon

That one made me lightheaded, but I loved it!

Kim Michels

Karla

Cindy Freeman

Vicky

Mandy

Becky

Christine

Carlos

Liana

Laura Gaytan

Xyzia Guzman

Roseline WL

Meghan

Keri

Andrea

Tanya

👏👏👏fire leg workout 👏👏💥🔥

Brianda

Darcie

Carla

Omg! Legs are like jelly now 🤣🤣🤣

Elin

This one almost beat me, almost threw up and sweating buckets. Coach Dana ROCKS!!!

Melissa McGuinness

Sammie

Keyleigh1!

Lisa G.

4/18: LEGS
 
1. Sumo Deadlift 4 x 8-10

2. Reverse Hack Squat 4 x 12/10/8/8 
NOTE: If you do not have a hack squat machine you can do cable squats instead or just a leg press with feet high on platform

3. Superset:
- DB B-Stance RDL 4 x 12 each side
- DB Bulgarian Split Squat 4 x 12 each side

4. Superset:
- Goblet Landmine Squat (heels elevated) 4 x 8-10
- Sumo Landmine 3/4 Squat (bar low between legs) 4 x 30 sec
NOTE: You can can do this with a DB instead of landmine if you dont have a Tbar or landmine bar that you can use. The Sumo Landmine Squats you will drop the bar down between legs and do Pulsing Squats for 30 seconds straight.  Pulsing you are not doing full reps, just 3/4 reps to keep the burn

5. BW Walking Lunges 1 x 5 mins non stop
NOTE: this is without weight and you are going non stop. Depending on your level, if you are a begginner maybe start with 2-3 minutes.  This is your finisher so make each rep good!

- Approach the bar so that it is centered over your feet (feet wide and toes pointed out)
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Sumo Deadlift

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your toes and your chest up
- Reach parallel 
- Extend your legs to come up

Reverse Hack Squat

- DB B-Stance RDL 4 x 12 each side
- DB Bulgarian Split Squat 4 x 12 each side

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-stance DB RDL (ea)

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

DB Bulgarian Split Squat (ea)

Superset

- Goblet Landmine Squat (heels elevated) 4 x 8-10
- Sumo Landmine 3/4 Squat (bar low between legs) 4 x 30 sec

NOTE: You can can do this with a DB instead of landmine if you dont have a Tbar or landmine bar that you can use. The Sumo Landmine Squats you will drop the bar down between legs and do Pulsing Squats for 30 seconds straight.  Pulsing you are not doing full reps, just 3/4 reps to keep the burn

- Holding the end of the landmine bar in goblet position with heels elevated and feet shoulder width apart 
- Push your hips back and down as you lower 
- Reach parallel and push through your heels to stand up

Heel Elevated Landmine Goblet Squat

- Stand in a wide toed out stance 
- Hold the end of the landmine bar between your legs in front of you
- Lower into a squat, lowering the weight toward the ground
- Drive through your heels but only come up 3/4 of the way, not to full extension 
- Repeating in the 3/4 range to really hit that time under tension

3/4 Rep Landmine Sumo Squat

- Start standing talk with feet shoulder width apart
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

LEGS | Thursday | 4/18

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